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-   -   Retired Hardgainer Training Log (http://www.muscleandbrawn.com/forum/showthread.php?t=12747)

jiorio95 03-05-2013 04:25 PM

Retired Hardgainer Training Log
 
This is my first training log on any forum, and I'm looking forward to having a place to record my workouts and how they went. I've never been a very big guy, 5'-7" 140-150lbs most of my life with relatively low bf %. Was big into martial arts competitions and wrestling so keeping my weight down and being lean did well for me for a long time. When I did lift I was always told I was a hardgainer because of body type, high metabolism, other baloney, etc. 2 years ago I decided I had enough of that logic and my lack of gains must be something else. Long story short, my old workouts and eating habits stunk (I didn't eat enough, not even close). I threw out the hardgainer mentality, starting eating like a madman - bumping calories 200-300/day up every month until I reached 3,500 and started concentrating on moving the bar instead of isolated exercises.

My training log from my workout yesterday: 3/4/13

Squats
- 5x95
- 5x120
- 5x145
- 5x165
- 5x190

Bench
- 5x95
- 5x120
- 5x145
- 5x165
- 5x190

Bent over barbell row
- 5x60
- 5x70
- 5x85
- 5x100
- 5x115

2 sets of 10 reps weighted hypers
4 sets of 10 reps weighted decline sit ups
3 sets of 8x55 reps skull crushers

I have been average 3,450 calories the past week. 440g carbs, 200g protein and 100g fat.

All advise, comments, suggestions are welcome! Thanks for taking the time to read.

Cutty 03-05-2013 04:49 PM

I'm glad you chose us to keep a log man. Give it a couple days and you'll have a lot of people giving you some good advice!

BendtheBar 03-05-2013 04:51 PM

Welcome to the forum. Everything looks good. Best of luck and will be following along.

Cutty 03-05-2013 04:55 PM

Quote:

Originally Posted by BendtheBar (Post 332612)
Welcome to the forum. Everything looks good. Best of luck and will be following along.


Agreed :D

MikeM 03-05-2013 04:56 PM

Great start. Looks good. Keep at it and amazing things can happen.

jiorio95 03-06-2013 09:49 AM

Worked out first thing in the am today due to a work meeting I have today, but I felt good. Slept well, kids slept well, didn't have a cup of coffee this morning but I was looking forward to getting in.

Squats - Squat heavier on Monday and Friday so I go lighter on Wednesday, concentrating on form and try to make sure I sit back enough since I have a tendency to end up on the balls of my feet.
- 5x95
- 5x120
- 5x145
- 5x145

Standing Press
- 5x70
- 5x85
- 5x95
- 5x115

Deadlift - My left hand has a tough time gripping the bar when I get heavy, I broke it years back and had some structural damage and it's always lagged. Next time I do dead lifts going to have to use wraps.
- 5x160
- 5x190
- 5x225
- 5x255

Seated calf press - 3 sets of 8x90
Rack power shrug - 3 sets of 8x225

jiorio95 03-06-2013 09:55 AM

Thanks for the views guys, I came over to this forum after it being recommended it one of the YouTube channels that I subscribe to, BeardedBeastofDuloc.

I see he posted in here, want to says thanks for the videos. The principles in what your saying, ie. Respect the Process, are helpful.

leefarley 03-06-2013 02:57 PM

solid training.

EliteDreams 03-06-2013 05:14 PM

Good work,keep it up.

BendtheBar 03-06-2013 07:44 PM

Nice work.


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